Breakfast breads, muffins and cookies, etc.
3/4 cup rolled oats
3/4 cup whole wheat all purpose flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 1/2 cups non-fat milk
1 large egg white, beaten
Mix all dry ingredients in a medium size bowl.
Add the milk and beaten egg and still until all ingredients are combined.
Heat a non-stick frying pan and spray with cooking oil or Pam
Then pour about 1/4 cup of the batter into the pan.
When the pancakes are bubbly on the edges flip them over with a spatula and cook 30 - 60 seconds more.
Serve with low cal maple syrup or you can eat them cold with butter and jam or butter and a slice of cheddar cheese.
Here is a protein/oatmeal pancake that I make on a regular basis...This is only one serving...
1/3 c. oatmeal
1/3 c. cottage cheese
1/3 c. egg whites
vanilla and splenda to taste...
Use a hand blender to blend till smooth, put in a non stick pan as you would usually do with a regular pancake...
This makes one large pancake or 2-3 smaller ones...
Fruity Cookie (deceptive name)
POINTS® value | 2
Servings | 12
Preparation Time | 15 min
Cooking Time | 10 min
Level of Difficulty | Easy
snacks | If you're in a hurry, grab two of these, a piece of fruit and a small container of fat-free milk for a 7 POINTS breakfast to go.
1 cup white self-rising flour
1 tsp ground cinnamon
1 tsp ground nutmeg
1 Tbsp unpacked brown sugar
6 pieces dried apricot halves, chopped
1/4 cup dried apple(s), chopped
3/4 oz raisins
1 tsp olive oil
2 large egg(s), lightly beaten
1/4 cup fat-free skim milk
Preheat oven to 400°F (200°C). Coat a nonstick baking sheet with cooking spray.
Sift dry ingredients into a bowl and stir in dried fruit.
Stir in oil, eggs and milk until well-combined.
Place tablespoons of mixture onto baking sheet and bake in oven for about 10 minutes.
POINTS® value | 5
Servings | 6
Preparation Time | 10 min
Cooking Time | 0 min
Level of Difficulty | Easy
snacks | Prepare these in triple batches and keep them in the freezer for up to eight weeks. They make power-packed breakfasts in a flash.
1/2 cup chunky peanut butter
2/3 cup corn flakes, crushed
3 Tbsp honey
1/3 cup nonfat dry milk, instant form
1 cup fat-free vanilla yogurt
1 Tbsp fat-free sweetened condensed milk
Knead ingredients together. Form into 6 sticks and wrap individually in wax paper. Store in an airtight container.
Carrot Pineapple Muffins
Carrot Pineapple Muffins
POINTS® value | 1
Servings | 12
1 cup all-purpose flour
1/3 cup McNeil Specialty Products SPLENDA (R) No Calorie Sweetener
1 tsp baking powder
1/2 tsp baking soda
1 tsp ground cinnamon
1/4 tsp nutmeg
1/8 tsp table salt
1 items egg white(s)
1/4 cup unsweetened applesauce
1 cup carrot(s)
1/2 cup Del Monte Crushed Pineapple In Its Own Juice
1 tsp vanilla extract
Carrots should be shredded. Mix all ingredients and bake in muffin pan 350 for 20 min.
Stuffed French Toast
4 Points Per Serving
8 slices reduced-calorie white bread
1/4 cup (2 ounces) Philadelphia fat-free cream cheese
1/4 cup strawberry spreadable fruit spread
2 eggs or equivalent in egg substitute ( i use 2 egg whites)
2 tablespoons skim milk
1/2 teaspoon vanilla extract
Spread 1 teaspoon cream cheese onto each slice of bread. Spread 1 teaspoon fruit spread over top of each. Put bread together to form 4 sandwiches. In a medium bowl, combine eggs, skim milk, and vanilla extract. Beat well, using a fork. Spray a griddle or large skillet with butter-flavored cooking spray. Dip each sandwich into egg mixture, coating both sides evenly. Place on griddle and cook 2 to 3 minutes on each side or until golden brown. Serve at once. ((sprinkle lightly with powdered sugar))
Serves 4 - Each serving equals: HE: 1 Br, 3/4 Pr (1/2 limited), 1 Fr, 3 OC 182 Calories, 2 gm Fa, 13 gm Pr, 28 gm Ca, 400 mg So, 1 gm Fi DIABETIC: 1 St, 1 Mt, 1 Fr
2 cups All Bran cereal
1 1/2 c. Skim Milk
3 egg whites
1/4 cup unsweetened apple butter
1/4 c. sugar
1 1/4 c. whole wheat flour
1T. & 1t. baking powder
1/2 t salt
Fruit (of your choice... berries, apples, etc)
In a large bowl, mix first four ingredients and let sit for 10 minutes. Add the remaining ingredients and mix lightly. Bake at 350 for 15 - 20 minutes in a greased or lined muffin pan.
Makes 12 muffins at 2 points each
Low fat French Toast
* 8 slices of day-old sliced whole grain bread
* 1/2 cup egg substitute (equivalent to 2 eggs)
* 3/4 cup nonfat milk
* 2 tsp vanilla extract
* 1/2 tsp cinnamon
Combine egg substitute, milk, vanilla and cinnamon in a wide bowl or dish. Dip bread in egg mixture ensuring both sides are soaked. Heat griddle or nonstick skillet, sprayed with nonstick cooking spray, on medium-high.
Alternatively, heat oven to 450 degrees and spray a cookie sheet with nonstick cooking spray Place bread slices in skillet or griddle, or on cookie sheet and cook until both sides of bread are golden brown. About 3 minutes each side.
Top with confectioner's sugar and fresh fruit or maple syrup.
Per two slice serving (before toppings): Calories 188, Calories from Fat 21, Calories from Fat 2.3g (sat 1.1g), Cholesterol 1mg, Sodium 332mg, Carbohydrate 31.2g, Fiber 4.2g, Protein 10.6g
Serve them with pure maple syrup or with fresh berries and a little low fat vanilla yogurt.
* 1 cup all-purpose flour
* 1/4 cup sugar
* 1 tsp baking powder
* 1/2 tsp baking soda
* 1 egg, lightly beaten, or 1/4 cup egg substitute
* 1 cup low fat buttermilk
* 2 tsp canola oil
* 1 tsp vanilla extract
* 1 cup seasonal chopped fruit (optional)
Combine flour, sugar, baking powder and baking soda in a large bowl. In another bowl, combine egg, buttermilk, oil and vanilla. Make a well in the center of flour mixture and add wet ingredients. Stir with a whisk until smooth.
If you’re using fruit, add it now. For each pancake, scoop 1/4 cup of batter on to a hot griddle or nonstick skillet sprayed with cooking spray. Turn pancakes when bubbles appear and edges are cooked, after about 1 1/2 minutes. Cook for 1 minute on second side.
Serves 5 (2 pancakes)
Per Serving: Calories 180, Calories from Fat 31, Total Fat 3.5g (sat 0.7g), Cholesterol 44mg, Sodium 266mg, Carbohydrate 31.8g, Fiber 0.6g, Protein 5.4g
* 3 cups apple juice
* 1/2 tsp ground cinnamon
* 1 1/2 cups quick oats
* 1/2 cup chopped apple
* 1/4 cup maple syrup
* 1/4 cup raisins
* 1/4 cup chopped walnuts
* 4 tbsp fat free vanilla yogurt
Combine apple juice and cinnamon in a medium saucepan. Bring to a boil. Stir in oats, chopped apple, maple syrup and raisins. Reduce heat and cook until most of juice is absorbed, stirring occasionally. Fold in walnuts.
Serves 4. Top each bowl with a tablespoon of yogurt.
Per Serving: Calories 271, Calories from Fat 62, Total Fat 6.8g (sat 0.8g), Cholesterol 0mg, Sodium 15mg, Carbohydrate 46.2g, Fiber 4.2g, Protein 6g
I know, I know, it sounds weird... but it's SOOOO good. A friend of mine who I introduced these to said they made her feel like she was eating pizza (crisp, chewy, and a little cheesy) Another friend likes them on english muffins.
*preheat oven to 375
6 waffles (105/90 cal)
2 eggs (140 cal)
1/3 C plain yogurt (50 cal)
3 Laughing cow light swiss cheese wedges (105 cal)
1/2 C chopped ham (105)
2 Tablespoons sliced green onion
(salt, pepper, garlic to taste)
1 - Spread 1/2 cheese wedge on each waffle & then sprinkle each with ham. ***If you want to add veggies - add now!
2 - Whisk together egg, yogurt, and green onions (+ spices)
3 - Spoon evenly over waffles & bake for 15-25 minutes - until egg mixture is set/firm.
Calories per waffle: 171 (frozen) or 157 (mix)
*Veggies I've also tried: raw sliced mushrooms, sauteed onions & pepper, broccoli... ALL yummy!
And in case you weren't convinced - I took a pic for you too see what they could look like:
Thanks for the recipes - they are all so delicious (not just healthy).
@sweetnsassyfied: wow what an achievement! and I love your motto :)
Keep Smiling. Tammy.
BERRY GOOD MUFFINS
Prep time: 40 minutes
1-1/3 c. all-purpose flour
1 c. rolled oats
¼ c. brown sugar
1 tbsp. baking powder
½ tsp. cinnamon
1 c. skim milk
1 egg, beaten
3 tbsp. vegetable oil
1¼ c. blueberries
¾ c. raspberries
1. Preheat the oven to 425° F (218° C).
2. Spray muffin cups with non-stick cooking spray.
3. Combine flour, oats, brown sugar, baking powder, and cinnamon in a mixing bowl.
4. Fold in berries.
5. Spoon the mixture into the muffin cups, approximately 2/3 full.
6. Bake for 25-30 minutes or until light golden brown.
Nutritional analysis (per serving): Serving size: 1 muffin
146 calories, 4 g protein, 4 g fat, 1 g saturated fat, 23 g carbohydrate, 1 g fiber, 18 mg cholesterol, 227 mg sodium103 mg calcium, 1 mg iron
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